1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm Up or Banded 7's
-into-
6 min AMRAP
10 Box Jumps (low)
3 Shoulder Press (empty bar)
3 Push Press (empty bar)
3 Push Jerk (empty bar)


2. Strength Prep
Athletes will be performing push jerks from the rig. Have athletes ensure that their lifting area is clear of any items that the bar could be dropped on. Also, ensure that they are working far enough away from the rig so that a dropped rep won’t make contact with the uprights. Athletes will be performing 3 reps at a time and should move the feet with each rep and reset the feet with the completion of each rep before going again.


3. Workout Prep
1 set:
4 Alternating Dumbbell Snatch
4 GHD’s
4 Box Jumps

Kristoff and Sven

Freedom (RX'd)
16:00 Amrap
16 Alternating Dumbbell Snatch (50/35)
16 GHD’s (Or Stick Sit ups)
16 Box Jump Overs (20)
(KG DB Conv: 22.5/15)

Independence
16:00 Amrap
16 Alternating Dumbbell Snatch (35/25)
12 GHD’s + 6in Riser (Or Stick Sit ups)
12 Box Jump Overs (20)
(KG DB Conv: 15/10)

Liberty
16:00 Amrap
16 Kettlebell Swings (eye level)
16 Sit Ups
16 Box Step Ups (20)

Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 rounds

1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)